Grilled Vegetable Kabobs With Rice
Grilled vegetable kabobs with rice offer a vibrant and healthy dish featuring fresh vegetables marinated in herby dressing, grilled to perfection. Served over hot rice, this colorful meal is perfect for summer barbecues, family dinners, or nutritious outdoor gatherings, appealing to vegetarians and veggie lovers alike.
Ingredients
- 1/4 cup commercial oil-free Italian dressing
- 1 tablespoon minced fresh parsley or 1 teaspoon dried parsley flakes ⓘ
- 1 teaspoon dried whole basil
- 2 medium-size yellow squash, cut into 1-inch slices ⓘ
- 8 small boiling onions ⓘ
- 8 cherry tomatoes ⓘ
- 8 medium-size fresh mushrooms ⓘ
- vegetable cooking spray ⓘ
- 2 cups hot, cooked long grain rice
Instructions
- Combine the commercial oil-free Italian dressing, minced parsley, and dried basil in a small bowl, cover and chill.
- Alternate the yellow squash slices, small boiling onions, cherry tomatoes, and fresh mushrooms on 8 skewers.
- Lightly spray the skewers with vegetable cooking spray.
- Grill the skewers over medium heat for about 10 minutes, turning occasionally, until vegetables are tender and slightly charred.
- Serve the grilled vegetable kabobs over 2 cups of hot, cooked long grain rice.
Tips & Substitutions
For a smoky flavor, consider adding a pinch of smoked paprika to the dressing or marinating the vegetables for a few hours. You can substitute zucchini for yellow squash or use any seasonal vegetables like bell peppers or eggplant. If you're short on time, pre-cut veggies can also work well. For a protein boost, toss in some chickpeas or serve with a side of Easy Low-Fat High Protein Veggie Dish.
Serving Suggestions
These grilled vegetable kabobs are perfect served over a bed of hot, cooked long grain rice. You can drizzle some of the remaining Italian dressing for extra flavor. They pair beautifully with a refreshing Gazpacho Cooler or a side of Salata for a light meal. For added protein, serve with grilled tofu or a Mediterranean recipes inspired chickpea salad.
Storage & Reheating
Store any leftover grilled vegetable kabobs in an airtight container in the refrigerator for up to three days. To reheat, place them on a skillet over medium heat for about 5 minutes or until warmed through, ensuring the vegetables retain their texture. The rice can be reheated in the microwave with a splash of water to prevent drying out.
Nutrition & Diet Analysis (per serving)
Each serving of Grilled Vegetable Kabobs With Rice contains roughly 2372 calories, with 71g protein, 93g carbohydrates, and 212g fat. It is an excellent source of vitamin C (373% of the Daily Value), dietary fiber (247% of the Daily Value), and iron (222% of the Daily Value). Note that it is relatively high in sodium, at 806mg per serving (35% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use different vegetables for the kabobs?
Absolutely! Feel free to use a variety of vegetables such as bell peppers, zucchini, or even asparagus. Just ensure they are cut into similar sizes for even cooking. Experimenting with different combinations can lead to exciting flavors and textures.
What type of skewers should I use?
You can use either metal or wooden skewers. If using wooden skewers, soak them in water for about 30 minutes prior to grilling to prevent burning. Metal skewers are a great reusable option and can withstand higher heat.
How can I make this recipe spicier?
To add some heat, consider marinating the vegetables in a mixture that includes crushed red pepper flakes or a dash of hot sauce. You can also serve with a spicy dipping sauce or sprinkle some cayenne pepper on the grilled kabobs before serving for an extra kick.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).